Adding the cheap and healthy food to your diet may help tackle tiredness and reduce your risk of serious diseases
Research has demonstrated that adding just one food item to your breakfast can provide significant health advantages. Making this nutritious ingredient a regular part of your morning routine could help tackle afternoon tiredness, while also potentially reducing your risk of diabetes and bowel cancer.
Aldi is currently selling a 1kg bag of porridge oats for only 85p, equating to approximately 9p per 100g. Whether you mix oats into yoghurt with berries and nuts, or simply heat them with milk for a traditional morning dish, just avoid adding sugar.
Oats are regarded as an outstanding source of energy owing to their complex carbohydrate composition. A portion of whole grains, such as cooked porridge, slowly releases energy that’s steadily absorbed throughout your day.
This can help prevent afternoon lethargy and tiredness whilst keeping you fuller for longer. In addition to sustained energy, oats also provide valuable quantities of thiamine, phosphorus, magnesium, and B vitamins, including niacin and folate, which together help your body process energy efficiently.
Oats have also been demonstrated to assist with blood sugar control, a vital factor in diabetes management. Since your body digests minimally processed oats more slowly than refined grains, this helps avoid dramatic rises in blood sugar following meals, reports the Mirror.
Losing excess weight and maintaining a healthy body mass can help prevent or even reverse type 2 diabetes. The Diabetes Association recommends losing up to 15% of your body weight upon diagnosis.
Adopting a diet rich in fibre and protein, but low in calories, sugar, and fat, can initiate weight loss – making porridge (without any added sugars like syrup) a beneficial breakfast option. Oats are exceptionally low in sugar, with less than a gram of sugar found in 100g of oats.
A review conducted in 2018 discovered that oats may aid in reducing cholesterol levels. This is vital as diabetes can increase your risk of heart disease. Oats are categorised as low-GI foods, with a GI rating below 55.
More recently, according to new research from the University of Bonn published in Nature Communications in January 2026, consuming a large amount of oats for a short period-about 300 grams of oatmeal each day for only two days-can lower LDL (the ‘bad’) cholesterol levels by around 10%.
Further studies suggest that oats can decrease your risk of developing bowel cancer. This is largely due to their high fibre content, as stated by Cancer Research UK.
Fibre increases the size of your stools, dilutes them, and assists in their quick passage through your system. This reduces the time harmful chemicals stay in contact with the bowel, potentially reducing cell damage.
Fibre might also help gut bacteria produce beneficial chemicals that alter conditions within the bowel. Fibre-rich foods have been associated with a decreased risk of bowel cancer.
Cancer Research UK says: “A high-fibre diet, including plenty of wholegrains, can lower the risk of bowel cancer. Not all cases of bowel cancer can be prevented. A person’s risk of cancer depends on many different things. But eating a high-fibre diet can help reduce the risk of bowel cancer.”
Oats also contain many phenolic acids and compounds called avenanthramides. These have antioxidant and anti-inflammatory benefits.
Adding more high-fibre wholegrains and fewer refined grains to your diet can help maintain a healthy weight by keeping you fuller for longer. This not only cuts the risk of bowel cancer but also reduces the likelihood of several other types of cancer.
A major study from January 2025 discovered that consuming plenty of fibre may reduce the risk of various types of cancers in the digestive, reproductive, and urinary systems. The research revealed that total dietary fibre (TDF) lowers the risk of colon cancer by 26% and colorectal cancer by 12%. It also helps protect against Barrett’s oesophagus and stomach cancers. It might also help protect against breast, ovarian, endometrial, prostate, kidney, and bladder cancers.
